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Training Log Archive: Treb

In the 7 days ending Jul 3, 2016:

activity # timemileskm+m
  Cycling5 3:53:00
  Running on Paths3 3:13:25 22.7(8:31) 36.54(5:18) 764
  Core/ Strength8 2:24:56
  Rowing3 1:20:00
  Running Road2 1:13:51 10.47(7:03) 16.85(4:23) 324
  Circuits1 12:00
  Total14 12:17:12 33.18 53.39 1088

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Sunday Jul 3, 2016 #

2 PM

Running on Paths 1:27:09 [3] 15.82 km (5:31 / km) +396m 4:54 / km
shoes: Bright Blue Asis

Really nice weather today so headed ou to the coastal path and went for a slightly longer one. Weather was so good I decided to dazzle some of the other people using the path, and went for this years first topless run.

Saturday Jul 2, 2016 #

8 AM

Core/ Strength 24:30 [2]

Strength session. Some dead lifts and lighter squats. Followed by some upper body.
2 PM

Cycling 40:00 [2]

Afternoon spin.

Running on Paths 53:26 [3] 10.72 km (4:59 / km) +193m 4:34 / km
shoes: Bright Blue Asis

Run out to the coast and north along the coastal path again.

Friday Jul 1, 2016 #

3 PM

Cycling 50:00 [2]

An attempt to clear up my hangover.

Thursday Jun 30, 2016 #

8 AM

Core/ Strength 20:28 [2]
shoes: Bright Blue Asis

Some squats and lunges. Then some pull ups and core.

Core/ Strength 16:00 [3]

Core some plank and other core then some press ups.
3 PM

Circuits 12:00 [5]
ahr:125 max:150

Brief but intense circuit session.
First a repeated set of uneven press-ups, kettle bell swings, burpees and pull ups.
The second set of diamond press-ups russian twists, leg raises and 20 burpees to finish off.

Running Road 54:06 [4] 12.12 km (4:28 / km) +287m 3:59 / km
ahr:166 max:212 shoes: Bright Blue Asis

Headed out for about a 10k run, decided to throw in a few longer efforts on the hills and along the coast. Headed left out the gate and did a similar route to last week but added a little extra on the coastal path. Had three hill efforts and one mixed one along the coast. Felling good but my heart rate went up very high after the hills.

Wednesday Jun 29, 2016 #

8 AM

Rowing 20:00 [2]
shoes: Bright Blue Asis

Didn't want to break the cycle so went for a row only 20 minutes today as thought I should have bit of a rest day.

Core/ Strength 15:01 [2]
shoes: Bright Blue Asis

Some plank and stuff.
2 PM

Cycling 40:00 [2]
shoes: Bright Blue Asis

Again a slow one.

Core/ Strength 9:56 [3]

Some upper body.

Tuesday Jun 28, 2016 #

9 AM

Rowing 30:00 [3]
ahr:131 max:148 shoes: Bright Blue Asis

Core/ Strength 20:00 [2]
shoes: Bright Blue Asis

Some plank and some other core stuff.
2 PM

Cycling 15:00 [1]

Bored in the afternoon so headed for another spinning session.

Cycling intervals 30:00 [4]

15x 1:30 on and 30 secs off. Another interval session seemed to be a good idea while resting the foot.

Cycling warm up/down 5:00 [1]

Core/ Strength 16:31 [2]

Some squats and lunges and some pull ups as well. Some single leg stuff as well.
7 PM

Running on Paths 52:50 [3] 10.0 km (5:17 / km) +175m 4:51 / km
shoes: Bright Blue Asis

Evening run with Will. Nice evening so headed out across the airfield and on to the coastal path. Followed the path north for a while then turned around. Excellent views down the coast.

Monday Jun 27, 2016 #

9 AM

Rowing 30:00 [3]

Core/ Strength 15:00 [2]

Core session started with plank and then move on to some other core.
3 PM

Cycling 15:00 [1]

Warm up on the Watt bike.

Cycling intervals 30:00 [4]
shoes: Bright Blue Asis

Intervals on the Watt bike.
20x 1 minute on 30 secs off.

Cycling warm up/down 8:00 [1]
shoes: Bright Blue Asis

Core/ Strength 7:30 [2]
shoes: Bright Blue Asis

Some single leg stuff and some pull ups and core.
8 PM

Running Road 19:45 [3] 4.73 km (4:11 / km) +37m 4:01 / km
shoes: Bright Blue Asis

Thought I would test my foot with a short run. So ran up to the airfield headed out towards the coast and then back along a farm track down the hill to camp. Foot felt ok in the area I got stung but have an odd pain a little further forward near the ball of my foot. Will test it again tomorrow.

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